The Pelvic Shelf
Welcome to your digital pelvic health resource hub
Digital tools to support your pelvic health journey—helping you feel strong, supported, and informed.
Clients get free access to most resources — simply use the password you were given to find downloads under the Client Area tab.
Perineal Massage:
A Guide to Preparing
Your Pelvic Floor
for Birth
Perfect for pregnant people looking to reduce tearing, improve tissue elasticity, and feel more empowered heading into birth.
Inside, you’ll find:
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Step-by-step instructions
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Tips for comfortable positioning
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Suggested frequency by week of pregnancy
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Clinically-informed guidance from a pelvic floor physiotherapist
Scheduled C-Section:
What to Know
Before and After
Whether your C-section is already booked or you're preparing just in case, this guide walks you through what to expect—from the operating room to the early days at home. Learn about pain management, movement tips, bladder and bowel care, scar protection, and how to set yourself up for a smoother recovery.
Delivery Tips & Advice: Supportive, Evidence-Based Guidance for a More Empowered Birth
This handout offers practical, pelvic-floor-informed strategies to help you feel confident and prepared heading into labour and delivery.
From positioning tips and breathing techniques to protecting your perineum and advocating for your preferences, this guide is full of real-world strategies—whether you're birthing at home or in hospital.
Early Postpartum Exercise: What to Do
(and What to Avoid)
in the First 6 Weeks
Wondering what’s safe in the early days after giving birth? This physiotherapist-created guide outlines gentle movements you can start right away—like breathing, core, pelvic floor, and glute activation—to support healing and recovery in the first six weeks postpartum.
C-Section Recovery:
Your First 6 Weeks Postpartum
Designed by a pelvic floor physiotherapist, this guide supports you through the first six weeks after a C-section—with gentle movement suggestions, scar care tips, core connection exercises, and simple ways to ease pain and support healing. Learn what’s normal, what’s not, and how to feel more confident in your recovery.
Advanced C-Section
Scar Care:
Supporting Long-Term Recovery Through
Movement & Mobility
This physiotherapist-approved guide supports C-section scar healing and mobility beyond the early postpartum phase. Designed for 6+ weeks post-surgery, it includes gentle to advanced techniques to reduce tightness, improve flexibility, and reconnect your core — helping you feel more comfortable and confident in your body.
Returning to Intercourse Postpartum
(Free Resource)
Sex after birth can feel overwhelming, awkward, or downright painful — and yet, no one talks about it. This free guide walks you through what’s normal, what’s not, and how to approach intimacy with more confidence and comfort.
Learn about hormonal changes, scar tissue, pain prevention, recommended positions, and practical tips from a pelvic floor physiotherapist.
WORKOUT YOUR WAY THROUGH PREGNANCY:
A Complete Trimester-by-Trimester Workout Plan for Pregnancy.
This downloadable guide includes a complete pelvic floor program and progressive workouts tailored to each trimester. Created by Calgary-based physiotherapists Hilary McDermott and Hannah Antony, the program is built around safety, adaptability, and evidence-based care. Whether you're looking to stay active or prepare your body for birth and postpartum recovery, this plan helps you do it with purpose—and with the right kind of support.